Products with a low glycemic index - for dietary nutrition and not only

Products with a low glycemic index include foods that, after digestion in the digestive tract, give the body an insignificant amount of glucose.

All products that contain carbohydrates have a certain glycemic index, which is calculated according to how much the food raises the level of glucose in the blood. Products with a high glycemic index cause a sharp rise in the level of sugar in the blood, and their index exceeds 70. With an index value of 40 to 70 units, they speak about the average glycemic index.

Which glycemic index is considered low? A low glycemic index is 10 to 40, although in some sources, for example, in the American Journal of Clinical Nutrition, the upper limit of this category of products is "raised" to 50 or even 55 units.

We remind you that meat, poultry and fish of carbohydrates do not contain or have a glycemic index. And although food containing fats and proteins contributes to a general increase in blood sugar levels, these effects in the glycemic index (GI) are not reflected.

[1], [2], [3], [4]

Diet with a low glycemic index

A diet with a low glycemic index is necessary for insulin-dependent diabetes mellitus, cardiovascular diseases, gallbladder and pancreatic pathologies and, naturally, for obesity.

A rapid increase in blood glucose (when consuming foods with a high glycemic index) gives a powerful signal to the pancreatic β cells to increase insulin production. Over the next few hours, a high level of insulin can cause a sharp drop in blood glucose (hypoglycemia). In contrast, foods with a low glycemic index cause a slower and lower in volume increase in sugar content in the blood.

In the world dietetics, carbohydrates with a low glycemic index are ranked according to the glycemic (or dietary) load. This figure is calculated by multiplying the glycemic index of the consumed carbohydrates in grams and dividing the result by 100. For example, the glycemic index of melon is 69, and the glycemic load of the standard portion is only 4 units; watermelon, respectively - 92 and 4, pumpkins - 75 and 3, pineapples - 59 and 7.

In addition, according to the opinion of nutritionists of the Australian Association of Healthy Eating (Associated Healthy Eating), in addition to the glycemic index and the glycemic load of these or other products, it is necessary to take into account their nutrients and, of course, caloric content.

So, melon contains a full range of nutrients, including vitamins A and C, potassium and fiber. Watermelon is rich in antioxidants, it has vitamins A and C, contains lycopene, which is useful for the heart. A diet with a low glycemic index may include a pumpkin due to its low glycemic load. This vegetable, from which you can cook a variety of dishes, is an excellent source of vitamins A and C, as well as fiber. Concerning pineapple, it should be recalled that it contains bromelain, which has potential as an anti-inflammatory agent in gastrointestinal diseases.

A classic diet with a low glycemic index was developed by Michel Montignac three decades ago. When it is observed, it is necessary to consume carbohydrates with a low glycemic index (see table), as well as low-fat meat, poultry, fish. In this case, they should not be eaten with foods that have GI above 25. Butter should be replaced with vegetable oil, dairy products should be chosen with a low percentage of fat.

[5], [6], [7], [8], [9]

Menus with a low glycemic index

The menu with a low glycemic index can only be approximate. So, for breakfast you can eat cottage cheese with sour cream (100-120 g), a slice of bread with bran and a small piece of cheese, drink a cup of coffee. Or instead of cottage cheese prepare an omelette from two eggs.

For the second breakfast - a portion of yogurt (sweet - no more than 70 g, unsweetened - up to 250 g).

Lunch can consist of borsch, vegetable or pea soup (200 ml), meat bean soup with stewed cabbage or buckwheat porridge with mushrooms and unsweet compote.

For a snack, fruits are best suited. And for dinner, you can have a vegetable stew with a boiled sea fish or sausages with a salad of fresh cabbage and carrots.

Let us list some dishes with a low glycemic index: omelette (49), lentil soup (42), al dente cooked pasta and spaghetti (40), boiled beans (40), eggplant caviar (40), cocoa with milk without sugar (40), salad from raw carrots (35), fried cauliflower (35), vegetarian borsch (30), vegetable soups (30), soup from yellow crushed peas (22), radish salad with green onions (15), cabbage sauerkraut 15), boiled asparagus (15), salad of fresh cucumbers, tomatoes and bell peppers (15), boiled mushrooms (15), salad of raw white cabbage (10).

Recipes with a low glycemic index

And now - some recipes with a low glycemic index.

Chicken with mushrooms

To prepare this dish you will need two chicken fillets and 5 pieces of raw champignons and one small onion, two tablespoons of refined sunflower oil, salt and pepper to taste.

Chicken fillet is cut into pieces of medium size, the mushrooms are cleaned and cut with thin transverse slices, the onion is finely shredded.

In the heated pan, oil is poured in and chicken and onions are put, slightly roasted. Then mushrooms are added, salted, peppered. After about five minutes, about 100 ml of boiling water is poured into the pan, and the frying pan is covered with a lid. The dish is stewed for about 15 minutes. This process can be replaced by heating in the oven - for 20-25 minutes at a temperature of + 180 ° C.

To such chicken it's good to cook a salad of fresh cucumbers and tomatoes or fried in breadcrumbs cauliflower.

Beans in American style

To prepare this dish, you need 500 g of white beans, 200 g of low-fat beef, 2 medium onions, a teaspoon of cloves and mustard powder, 1 tbsp. A spoonful of brown sugar, half a teaspoon of black pepper, salt to taste.

Beans are soaked overnight (in cold water). The soaked beans are boiled in salted water for 25 minutes and drain the water. The chopped meat is mixed with onions, spices and put into a saucepan with a tight lid, the beans are sent there, 0.5 liters of water is poured (so that the contents are completely covered with water). The pan is covered with a lid and put in the oven, heated to + 175 ° С. The cooking process will take 2-2.5 hours, during which it is necessary to monitor that the beans are covered with liquid and, if necessary, add water.

By the same principle, a Mexican dish with a low glycemic index is prepared - chili concarne. Only beans must be taken red, and instead of cloves and mustard powder put hot red pepper, garlic and tomatoes (or tomato paste).

[10], [11]

Gainer with a low glycemic index

Gainers (gainer) - a sports nutrition, which is a high-calorie mixture of complex carbohydrates and proteins of soy, whey concentrate and casein). To improve the metabolism of these mixtures are added vitamins, trace elements, amino acids (leucine, isoleucine, valine, etc.).

The appointment of the geynerov - to promote the buildup of muscle mass. According to the manufacturers of these food additives, modern gayners contain carbohydrates with a low glycemic index, which is especially good for athletes who are prone to rapid weight gain.

Gainer with a low glycemic index should contain as little maltodextrin or dextrinmaltose as it is complex carbohydrates with a long chain and a very high glycemic index.

Products with a low glycemic index provide a smaller and more smooth intake of glucose into the blood. What does it give? First, for the utilization of glucose from these products you need less insulin. And secondly, by using products with a low glycemic index, you can avoid fat deposition in reserve.

Table of foods with a low glycemic index

GI	Products |
45	Rye bread, with bran and whole wheat, brown rice, macaroni from durum wheat, peaches, nectarines
40	Buckwheat, oat flakes, rice noodles, whole milk, green peas, canned, apples, oranges, tangerines, plums, strawberries, dried dates
35	Pears, gooseberries, pomegranate, green peas (fresh), carrots (raw)
Thirty	Beans (all kinds), black beans, lentils, prunes, low-fat cottage cheese, cream (10% fat content)
25	Grapefruit, raspberry, black bitter chocolate
20	Barley, eggplant, tomato, cherry, cherry, blackberries, cranberries, lemon
15	Colored and Brussels sprouts, asparagus, cucumbers, spinach, artichokes, olives, green beans, celery; Greek, forest and cedar nuts, pistachios, peanuts, soybean (tofu)
10	Mushrooms, cabbage, broccoli, bell pepper, onion, avocado
5	Parsley, dill, leaf salad, basil, coriander

Vegetables with a low glycemic index, as follows from the table, are all vegetables that do not contain starch, and most of them: carrots, eggplants, tomatoes, onions, white cabbage, colored and Brussels sprouts, broccoli, lettuce, green beans, sweet pepper and others. .

Fruits with a low glycemic index do not include mango (glycemic index 51), bananas (52), fresh apricots (57), grapes (58), pineapples (59). Glycemic index of fruit is most often one, without taking into account the degree of their maturity, and in fact more ripe fruits contain more sugar.

Cereals with a low glycemic index and, accordingly, cereals with a low glycemic index are boiled buckwheat, oat and corn with GI 40, as well as pearl barley with an index of 22 units. As for wheat and barley, they are, as they say, just on the border, because their glycemic index is 50.

Sweets with a low glycemic index are confectionery for diabetics with (xylitol, sorbitol, fructose) or with sweeteners (saccharin, cyclamate, acesulfame potassium and or aspartame).

By the way, about ten years ago in the Medical School of Harvard Medical School (Harvard Medical School) were not too lazy to calculate the glycemic index of some products based on the portion. So, if the glycemic index of white rice is 90, then 150 g of this product has an index of 43; GI white baguette - 95, and pieces of 30 g - only 15. And by eating 150 grams of baked potatoes that have GI 98, you have a glycemic index of about 33 units.